If All You Had Was A Pair Of Dumbbells....

[babygetoboy]

Ok everyone, I used to be a 250+lb bodybuilder, but due to rec drug problems for the last years, I am now a outta shape flabby and weak person.

I am walking quite a bit for daily cardio and will keep that up.

But if all I have is a pair of dumbbells, and no I cant afford a gym or anything else at this point. What routine would you all reccomend to do at home?

 

[AlexFFA]

If you are trying to get into "shape" and I don't mean a contest ready bodybuilder but a healthy in shape guy there are a TON of workouts you can do. If you want PM me an email address and I may have some books to email you.

I do a variety of training as well as fight MMA, lifting weights is only a small supplement to my training regimen. Most of my best training is without weights. First check out crossfit.com, that one is a little elementary but can give you some good ideas, Rossboxing.com is great, he has a book called nevergymless thats will also give you a ton of ideas.

As for dumbells, not sure what weights you have but I'm sure you can do MANY standard lifts, presses, curls, rows, squats, lunges etc. You can do one arm snatches, swings, high pulls, deads, etc.,

It really depends on what your goals are on what you do, but you have a ton of options with dumbells and when you think outside of the bodybuilding box, you have bodyweight exercies, tire flips and tosses, sprints with a tire attached to you, box jumps, etc. theres a ton of stuff you can do to get in good shape and look good.

Pm me anytime if you want some ideas

 

[diesel158]

I think you'd be better off doing body resistance excercises like push ups, pull ups, dips, etc. JMO

 

[Retriever]

I'd focus on doing cardio for now. e.g. brisk walk or jog for 40 minutes a day until you look less like a fat slob and can get a decent job again.

 

[Rambo]

That's pretty much all you need and maybe a bench.
Start doing 5 sets for each muscle group, divide sessions into 3 and spread them over the week with a day off in between.

 

[Jarconis]

buy some resistance bands

 

[loganb_football]

You may also want to PM toopowerful4u (sp?). He has been doing a lot of bodyweight stuff for his upper body (along with frequent sessions), and it seems to have improved his physique.

 

[BOOMSHAKER]

Bro, what weight are those dumbbells???

 

[thebrick]

My advice

1) Focus on keeping yourself clean and getting your life back on track. Work on your career opportunities. Hopefully this will improve your income for an eventual gym membership or more weights for home.

In support of this and to reach your goal…
2) Surround yourself with supportive people. Distance yourself from those that don't.
3) Keep up that walking/cardio. Eat clean and eat smart
4) Do pushups and body weight exercises. Get one of those chin bars that mounts in a doorway for chins and pull-ups. If the dumbells are heavy enough, you could do curls, kick-backs, extensions, presses, lunges, etc.

Good luck bro.

 

[babygetoboy]

I appreciate the judging alecaf, but before assuming, I had a gift certificate which I could only use at best buy. But thankyou for assuming the worst.

 

[alecaf]

I appreciate the judging alecaf, but before assuming, I had a gift certificate which I could only use at best buy. But thankyou for assuming the worst.

Ok im sorry this is the second time this has happened to me. Im os fucking negative and ive been showing it off so much lately. Im sorry.

Well to answer your question i would say dumbells is all you need.
sorry for the before post ill delete it. I didnt mean to bash you.

 

[babygetoboy]

It's no problem bro, I know that rec drugs will tarnish someone for ever, and I can see where you are coming from. All I'm trying to do is get myself back into shape with a pair of dumbbells. I was a hardcore DC trainer, but it's been years since I've trained, so just looking for a routine to do using a pair of dumbbells. I also got some strength bands if that helps.

 

[NuTsOe]

Not to be mean, but you were a 250+ pound bodybuilder and you don't know what you can do to keep in shape?[/QUOTE


agreed...

 

[babygetoboy]

You've got a PM AlexFFA, thanks a lot my friend.

 

[coolkat]

Ok. I've read the other input.

Hey man I am a part time personal trainer as of several months ago and have been lifting, running, very active for 30 years; however you rec'd some good feedback.

My suggestion, physically, is;

PHASE I: 3-4 weeks
Warm-up with 20-30 min. of cardio - then stretch all your major muscle groups for say- 10-15 minutes - then do a full body "light" workout of 2-3 sets for each muscle group: Shoulder press- Trap shrugs- Squats with dumbells - push-ups - dumbell rows - dumbell triceps extensions - dumbell biceps curls - dumbell wrist curls - and calve raises on floor or off some nailed together 2X4 pieces of wood !

Phase II: 6-8 Weeks
Spend some $ for diiferent weight dumbells and expand your routine to an "Push / Pull" routine. And doing Aerobic on different days of resistance training.

Any thoughts?

 

[flexmaster]

for any of you NEW GUYS giving him shit, go ahead and shut the hell up. he's a good guy, been here for a long time, and deserves more respect than the 2 new guys trying to push his shit in.


crossfit.com is a good place to start man. the best thing about it is it will tell you what to do. you wont have to make up your own workouts...just look on the website for the workout for today and do it. tons of their workouts are bodyweight exercises only, and then some other exercises you could do with db's as well.

here are a few you could do without knowing how big the db's are:
squat and press (with 1 db or 2, depending on size)
zottman curls, db skull crushers, db rows, pullups, pushups, db pushup and row (hands on db's, do a pushup, then a row while still in pushup position, repeat), arnold presses, 1 arm db snatch, lunges, step ups, lateral lunges, backwards lunges, curl and press, split squat, crunches w/ db on chest, floor presses...i could go on

to make any of these exercises more difficult, control the negative for 5 seconds then an explosive positive. there are lots of possibilities here man, FOCUS ON THE POSITIVES, NOT THE NEGATIVES!

 

[Pekkerwood]

Congratulations on working to come back. Lots of good advice already here on the exercises with and without dumbells. In another post today BigKiwi is going to create a video of exercises he did whike inside, should be most helpful. I just would like to add that Brick's post mirrors my thoughts, make these dumbells the only ones in your life. Good Luck and be at Peace.

Pekkerwood

 

[babygetoboy]

Thanks a lot Flexmaster, I was kinda taken aback by the responses I got after being around for so long, I really appreciate you saying what you did. Thanks so much, you don't know how much it really means.

 

[flexmaster]

not a problem man. dont worry about little shits like that...it takes a lot to ask for help/advice. so fuck 'em man, fuck anyone who is going to throw negativity into your life. props to you for making positive changes, try to be a positive force in someone elses life as well and it will benefit you even more. if you need something give me a holler

 

[alecaf]

not a problem man. dont worry about little shits like that...it takes a lot to ask for help/advice. so fuck 'em man, fuck anyone who is going to throw negativity into your life. props to you for making positive changes, try to be a positive force in someone elses life as well and it will benefit you even more. if you need something give me a holler

I completely agree. Props to you man. And i am truly sorry for being negative i did not mean that just was a having a shitty day and like a piece of shit that i am i threw negativity into your life and for that im sorry bro. Lots of luck and this really seems like a very positive change in your life and wish you the best. i too have been in a situation like yours and i know the last thing you need is negative influences so for that reason i apologize.